Half of women and one in five men over 50 will break a bone due to osteoporosis. What most people don’t realize is that bone health starts in childhood, with peak bone mass set by around age 30. After that, it’s all about preservation. The choices you make—from what’s on your plate to how you move—either strengthen or weaken your bones. The good news: you can start building stronger bones today, at any age.

Things Mentioned:

• Best Sports for Bone Health

  • Basketball

  • Gymnastics

  • Tennis

  • Soccer

  • Volleyball

  • Martial Arts

• Best Exercises for Bone Health

  • Resistance training

  • Sprinting

  • Rucking

  • Plyometric movements (depth jumps, jumpies, side-to-side pogos, etc.)

• Physical Activity—The Worst

• Sedentary behaviors, such as excessive screen time (phone, TV, video games), are the worst for bone health as they provide no mechanical stimulation to strengthen bones. Even some physical activities, while beneficial for other aspects of health, are considered non-osteogenic (“non bone-building”) because they lack the impact loading needed to increase bone density.

• Least Effective Activities for Bone Health

  • Swimming

  • Aqua jogging

  • Cycling

  • Rowing

  • Walking

  • Treadmill running

• Nutrition: Protein, Calcium, & Vitamin D

• Protein: Protein plays a critical role in preserving bone density as it provides the amino acids necessary for collagen synthesis, a major component of bone structure. Adequate protein intake has been shown to improve bone mineral density and reduce fracture risk, especially in older adults. Aim for at least the minimum effective dose of 0.82 grams of protein per pound of desired body weight per day (1.8 grams per kilogram). While high-quality whole foods are the best source, I use these strategies when I know I won’t hit this minimum for the day:

  • Protein bars (my favorite is IQBar)

  • Jerky (go with a grass-fed version)

  • Protein powder (I use Levels Grass-Fed 100% Whey Protein because it comes from grass-fed cows among other benefits).

Connect With MindBodyDad (The Growth Kit's HQ):

• ⁠⁠Weekly Newsletter⁠⁠⁠

• Instagram⁠⁠ (MindBodyDad)⁠

• Instagram (The Growth Kit)⁠

• ⁠⁠⁠Twitter⁠⁠⁠

• ⁠⁠⁠Facebook⁠⁠

• ⁠⁠⁠www.MindBodyDad.com⁠⁠

Affiliate Disclosure